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Bran vs. Kale — In-Depth Nutrition Comparison

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How are bran and kale different?

  • Bran is richer in manganese, phosphorus, selenium, vitamin B1, and magnesium, while kale is higher in vitamin A, vitamin C, copper, vitamin B6, and calcium.
  • Kale covers your daily need for vitamin A, 272% more than bran.
  • Bran contains 9 times more selenium than kale. Bran contains 7.7µg of selenium, while kale contains 0.9µg.

Oat bran, cooked and Kale, cooked, boiled, drained, without salt types were used in this article.

Infographic

Bran vs Kale infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Bran
Bran
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 3% 8.1% 33% 22% 14% 51% 0.13% 126% 42%
Kale
Kale
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 22% 20% 34% 52% 6.5% 12% 3% 54% 4.9%
Contains more MagnesiumMagnesium +122.2%
Contains more ZincZinc +120.8%
Contains more PhosphorusPhosphorus +325%
Contains less SodiumSodium -95.7%
Contains more ManganeseManganese +131.7%
Contains more SeleniumSelenium +755.6%
Contains more CalciumCalcium +620%
Contains more PotassiumPotassium +147.8%
Contains more CopperCopper +136.4%
~equal in Iron ~0.9mg

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Bran
Bran
2
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 0% 0% 0% 40% 7.8% 2.7% 13% 5.8% 0% 0% 4.5%
Kale
Kale
8
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 137% 0% 227% 17% 13% 16% 9.4% 2.9% 32% 0% 2043% 9.8%
Contains more Vitamin B1Vitamin B1 +201.9%
Contains more Vitamin B5Vitamin B5 +342.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +105.9%
Contains more Vitamin B3Vitamin B3 +247.2%
Contains more Vitamin B6Vitamin B6 +452%
Contains more FolateFolate +116.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bran Kale DV% diff.
Vitamin K 817µg 681%
Vitamin A 0µg 681µg 76%
Vitamin C 0mg 41mg 46%
Manganese 0.964mg 0.416mg 24%
Phosphorus 119mg 28mg 13%
Selenium 7.7µg 0.9µg 12%
Copper 0.066mg 0.156mg 10%
Vitamin B1 0.16mg 0.053mg 9%
Vitamin B6 0.025mg 0.138mg 9%
Calcium 10mg 72mg 6%
Vitamin E 0.85mg 6%
Magnesium 40mg 18mg 5%
Potassium 92mg 228mg 4%
Protein 3.21g 1.9g 3%
Zinc 0.53mg 0.24mg 3%
Vitamin B2 0.034mg 0.07mg 3%
Vitamin B5 0.217mg 0.049mg 3%
Carbs 11.44g 5.63g 2%
Fiber 2.6g 2g 2%
Vitamin B3 0.144mg 0.5mg 2%
Folate 6µg 13µg 2%
Calories 40kcal 28kcal 1%
Fats 0.86g 0.4g 1%
Sodium 1mg 23mg 1%
Saturated fat 0.163g 0.052g 1%
Monounsaturated fat 0.291g 0.03g 1%
Polyunsaturated fat 0.339g 0.193g 1%
Protein per 100 calories 8g 6.8g N/A
Calories per 10 g protein 125kcal 147kcal N/A
Weight per 100 calories 250g 357g N/A
Net carbs 8.84g 3.63g N/A
Iron 0.88mg 0.9mg 0%
Sugar 1.25g N/A
Choline 0.4mg 0%
Tryptophan 0.057mg 0.023mg 0%
Threonine 0.086mg 0.085mg 0%
Isoleucine 0.114mg 0.114mg 0%
Leucine 0.235mg 0.133mg 0%
Lysine 0.13mg 0.114mg 0%
Methionine 0.057mg 0.018mg 0%
Phenylalanine 0.155mg 0.097mg 0%
Valine 0.165mg 0.104mg 0%
Histidine 0.07mg 0.04mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bran
Bran
3
3% 11% 84%
Protein: 3.21 g
Fats: 0.86 g
Carbs: 11.44 g
Water: 84 g
Other: 0.49 g
Kale
Kale
2
2% 6% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 5.63 g
Water: 91.2 g
Other: 0.87 g
Contains more ProteinProtein +68.9%
Contains more FatsFats +115%
Contains more CarbsCarbs +103.2%
Contains more OtherOther +77.6%
~equal in Water ~91.2g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bran
Bran
2
21% 37% 43%
Saturated fat: Sat. Fat 0.163 g
Monounsaturated fat: Mono. Fat 0.291 g
Polyunsaturated fat: Poly. Fat 0.339 g
Kale
Kale
1
19% 11% 70%
Saturated fat: Sat. Fat 0.052 g
Monounsaturated fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.193 g
Contains more Mono. FatMonounsaturated fat +870%
Contains more Poly. FatPolyunsaturated fat +75.6%
Contains less Sat. FatSaturated fat -68.1%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Bran - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168873/nutrients
  2. Kale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169238/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.